Kneeling Arm Drill

What it is

This drill enhances your arm drive efficiency for running movements. It primarily targets your shoulders and secondarily engages your abdominal muscles for stability. You will focus on developing a powerful, controlled arm swing at various tempos.

Technique tips

• Maintain consistent pressure through your front heel.
• Keep your glutes and hamstrings actively engaged.
• Start with controlled, pendulum-like arm swings.
• Gradually increase arm speed, mimicking jogging to sprinting.
• Drive your hands forward powerfully past your hips.
• Ensure equal practice on both kneeling sides.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.